Week of 06/24/18

Workout A:

Warm-up –

Skip down to fenceJog Back to Gym

10 Push-ups

10 Alternating Box Step-ups

20 sec Squat Stretch

15 Arm Circles, Forward

15 Arm Circles, Backward

10 Reach overhead to toe touches

10 Hanging Knee Raises

20 sec Samson Stretch (ea side)

 

Strength – Bench Press

2 sets of 5 reps with 45lbs

1 set of 4 reps with 50lbs

1 set of 3 reps with 55lbs

1 set of 2 reps with 65lbs

3 sets of 7 reps with 70lbs

 

Front Squat

2 sets of 5 reps with 45lbs

1 set of 3 with 55lbs

3 sets of 7 reps with 65lbs

 

Hang Power Clean  

2 sets of 3 reps with 35lbs

1 set of 3 with 45lbs

6 sets of 2 reps with 55lbs

 

Met-con-

Complete Four Rounds of:

30 sec Wall Sit

30 sec Single Leg Deadlift - Left

30 sec Single Leg Deadlift – Right

30 sec Side Plank - Left

30 sec Side Plank - Right

60 sec Rest

 

Workout B:

Warmup –         

15 Jumping Jacks

20yd Alt Walking Toe Touches (kick leg up to opposite hand)

15 Jumping Jacks

7 Bumper Plate Ground-to-Overhead

7 Bent Bumper Plate Rows

7 Bumper Plate Triceps Ext (behind neck)

15 Jumping Jacks

20 sec Samson Stretch (ea side)

              

Strength – Paused Press*

12 sets of 3 reps with 45lbs

*Start each rep on shoulders

*Reps to be performed on the minute.

 

Paused Back Squat*

2 sets of 5 with 45lbs

1 set of 4 with 65lbs

1 set of 3 with 85lbs

1 set of 2 with 105lbs

14 sets of 2 reps with 115lbs

*Hold each rep at the bottom of the squat for a 2 count.

*Rest 60 sec b/n sets

 

Met-con-

Six Rounds for time:

5 Burpee Box Jumps

10 Kettlebell Swings

5 Hanging Knee Raises

 

Workout C:

Warm-up-

60 seconds Jumprope Singles

10 Fwd Lunge Steps

10 BKWD Lunge Steps

20 GHD Reverse Hypers

10 Hanging Knee Raises

20 second Squat Stretch

15 Arm Circles, Forward

15 Arm Circles, Backward

20 sec Samson Stretch (ea side)

 

Strength – Monkey Bar

Four rounds of:

1 – Monkey Bar Effort

20 Mountain Climbers (R/L = 1rep)

 

Met-con-

Complete 10 rounds of:

20 sec Sprint

40 sec Walk

 

Workout D:

Warm-up –

Power Skip to fence

Jog Back to gym

15 Kettlebell Swings

10 Push-ups

15 Jumping Jacks

15 Air Squats

20 second Squat Stretch

 

Strength – Bench Press

2 sets of 5 reps with empty 45lb bar

1 set of 4 with 65lbs

1 set of 3 with 75lbs

1 set of 2 with 90lbs

1 set of 1 with 100lbs

3 sets of 3 with 105lbs

 

Front Squat

2 sets of 5 reps with empty 45lb bar

1 set of 4 with 65lbs

1 set of 3 with 90lbs

1 set of 2 with 100lbs

1 set of 1 with 110lbs

3 sets of 3 with 120lbs

 

Rack Pull*

2 sets of 5 reps with empty 45lb bar

1 set of 4 with 95lbs

1 set of 3 with 125lbs

1 set of 2 with 155lbs

3 sets of 5 with 175lbs

*Place a bar inside rack on spotter arms set to a position just below the knee.  Set up to the bar like deadlift and pull weight off spotter arms to standing. Pull each rep starting from arms off a dead stop (not touch and go).

 

Hypertrophy -

Five Rounds (not for time):

15 Goblet Squats, 15lb DB

10 Incline Bench Press, 45lbs

10 DB Curls seated on incline bench (reps each arm)

10 Russian Twist (R/L = 1rep)

Heidi Coffman